Seasons of Change: Walking Through Perimenopause Together + Menopause Care Updates

Walk & talks, menopause certification updates, gut health conferences, and navigating health headlines

Hey y'all!

First things first:  I am beyond delighted to be partnered up with Women's Wilderness for a walk and talk we are calling Seasons of Change: Walking Through Perimenopause Together.  I love this organization - last year I did a guided canyoneering trip with them in Moab that was so well-run - a great organization led by great people -  I have been hoping to partner up with them ever since!  
For this program we are starting with a 45 min presentation focusing specifically on the physical changes of perimenopause and menopause and how we can support ourselves through nutrition, lifestyle, supplementation and training in order to be able to continue (or start!) to enjoy an active life outdoors.  Then we will take a 3 mile hike through Chautauqua park where we will chat along the way and then stop for snacks and more formal Q and A.  This event is 11/16 but the registration deadline is 11/7 - so if you want to join, register soon :)  And if this event isn't for you - check out their other offerings - lots of awesome programming, including some great options for tweens and teens.

In other news - I got some new initials behind my name!  This summer I took an exam to become a Menopause Society Certified Practitioner.  So I am now Caitlin O'Connor, ND, MSCP!  This was the first standardized testing I have taken since my board exams almost 2 decades ago.  It was more fun then I thought to go into study mode.  The test itself was frustrating - mostly questions on non-hormone medications and  primary care screening, almost nothing on HRT.  However, I was proud to  pass a test that was geared toward conventional doctors in primary care practice.  My goal is to be able to walk my patients through  conventional guidelines and  offer an honest assessment of the pros and cons of pharmaceutical intervention - studying for and taking this test honed that skill set.  I believe in guiding women through all life stages and helping them choose the right intervention at the right time in alignment with their preferences and values - this credential and the continuing education it provides supports that journey.   I am also  the only ND in Colorado who is also a MSCP :) 

Typically, fall is conference season - I just attended one of my faves - the  GastroANP annual conference and learned a ton, as usual - especially in regards to histamine intolerance and MCAS, the latest and greatest with stool testing and the importance of healthy bile.  I tucked away many clinical pearls and can't wait to bring this new knowledge to my patients.  I will also be  speaking on a pediatric panel at the Colorado Association of Naturopathic Doctors annual conference - my topic is pediatric constipation.  Pediatric health, and GI health in particular, is such a passion of mine.  Getting our guts healthy at an early age is truly one of the best forms of preventative medicine.  

In the news:  Lead in Protein powder

Many folks will have heard  the buzz around lead levels found in many protein powders tested by Consumer Reports.  I think the article is worth a read if protein powders are a part of your diet (they are for me)! 
I also think there are some details to consider.  

One, the protein powders tested are all what I would call grocery store brands or "online/instagram" brands - brands that are newer, use online influencing as their main form of marketing and often private label rather than manufacture their own products.  I really wish they would have tested more "nutraceutical" brands - for example Designs for Health or Thorne  - brands that have been in the supplement business for a long time, manufacture their own products and have a rigorous in-house testing program.  My guess is these brands would have produced better results - but for now we only have their in-house testing to prove it versus a 3rd party like Consumer Reports.  The only brand tested that I sometimes recommend is Orgain - which I like because they make affordable,  on-the-go, shelf stable protein shakes that are at Costco.  They still tested in the category of safe for 4-5x/week, so if you are using Orgain plant based pre-made shakes, probably ok to keep doing so, but you might want to try the whey based version next and see how you like them.  I will also say I continually see Garden of Life perform poorly on testing round-ups, so in general, I avoid that brand.

Second, most of the higher lead brands are using a vegan protein source - usually  pea protein  - that makes sense because peas are grown in soil and almost all soil has lead in it. The sad truth is there will be lead present in almost everything grown in the ground.  And when you are concentrating a plant protein you will have to use a decent amount of it to get the protein serving most folks are looking for in a protein powder - which will also concentrate the lead.  I think if folks can tolerate whey protein it might be the better bet for avoiding lead (also usually easier to absorb and higher leucine (the amino acid most implicated in muscle building).  

Third, everything has a risk/benefit ratio.  We are getting exposed to lead in almost all our plant based food and often our water as well.  Should we look to reduce risk when we can - of course!  Filtering water, choosing herbs and teas that are grown in organic, US soil (less lead then China or India), pooping everyday (lead is processed and removed from the body through the GI), getting calcium (which blocks lead absorption) in the diet - all of these things are helpful.  And if you need a protein powder to help reach your daily goals - there might be better options available, but also no need to throw away what you have been using - for most folks this isn't an emergency situation.

And also, how much protein do you even need?  Such a good and hotly debated topic!  And like a good, nuanced naturopathic doctor I am going to hit you with the "it depends."  I think the RDA of .5 grams/KG of body weight is probably too low and I think Instagram/TikToks's advice to get 2 grams per pound of body weight is likely too high.  
It comes down to hormonal state, activity level, body composition goals, dietary preference and a host of other factors.  Feel free to ask me at your next appointment and we can figure out a range specific to you.  
Or come to my walk and talk in November where we will be diving into it!

Additionally  if you are worried about lead exposure - it is an easy blood test, so feel free to ask about that as well.  In general, if you are reading things online, hearing things in the news, or chatting about health topics  with friends - you can bet I have heard about it as well, have done the research and formed an opinion :)

That's one of the best reasons to have a naturopathic doctor on your health care team - to digest the complex topics and let you know what is relevant for you and what, if anything, you need to do about it.  So take a break from late night googling, spontaneous instagram purchases and generalized health anxiety - just keep an ongoing list of things to chat about with me ay our next appointment instead.    

Hope to see you soon!

In Health,
Dr C.